Calisthenics

Period 1: the week of 7 September 2026
Period 2: the week of 16 November 2026
Period 3: the week of 8 February 2027
Period 4: the week of 19 April 2027
*sales start on the Monday, 5 weeks before the start dates listed above

Beginners’ Course

• In this 9-week course, you’ll learn the techniques for all push and pull exercises.
• You’ll learn how to get the most out of training with your own body weight and work on muscle coordination, core strength, power and mobility.

Advanced Course

• In the 9-week advanced course, you’ll delve deeper into the exercises: a deep dive into the calisthenics rack 😉.
• Entry requirement: you must have completed the beginners’ course or have already built up enough strength to perform bodyweight pull-ups and push-ups.

In this four-week course for beginners, you’ll learn the correct hand placement, body posture and core engagement. You’ll build strength in your wrists, shoulders and core through targeted exercises and mobility training. You’ll also learn the techniques for coming down safely from a handstand and preventing injuries.

Muscle-ups! Perhaps the most popular exercise in calisthenics. And you can learn how to do them at USC, as part of a four-week course. It’s a combination of a pull-up and a dip, and requires both strength and technique. Whether you want to add this exercise to your repertoire or refine your technique, you’ve come to the right place.

Please note! We’ve set a few minimum requirements to ensure you get the most out of the course. You must be comfortable performing at least 4 sets of at least 5 reps, for both pull-ups and dips. See you at the bar!

Next to the Universum sports centre is an outdoor calisthenics park where you can train for free.

• The calisthenics park is owned by USC.
• Use of the calisthenics park is at your own risk.
• The calisthenics park is freely accessible, except during our classes and events.
• Bodyweight exercises only: no weights are permitted within the concrete perimeter.
• USC’s house rules apply.
• Please keep the calisthenics park safe and clean.
• USC will take action against inappropriate use, including smoking and loitering.
• Are there any problems or is something broken? Please report it at the Universum Sports Centre reception desk.

USC Calisthenics Park is made possible in part by:

• Amsterdam University Fund
• Matrix Innovation Centre
• Amsterdam City Council
• Donations from USC members during the COVID-19 pandemic
• Proceeds from the no-show fee

Comfortable sportswear and trainers. You may also want to use gym gloves or liquid chalk to improve your grip.

Check all the house rules at USC.